Blue Falcon

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

View Public Whiteboard

WOD – FBCF

Metcon (3 Rounds for time)

Rx+

In partners, perform every 7 min.:

Row 600 m (total)

200-m DB Carry (50lb/35lb-Two DB)

50 Deadlifts (185/135 lb.)

40 Lateral Over-the-bar Jumps

3 rounds

Rx

In partners, perform every 7 min.:

Row 600 m (total)

200-m DB Carry 35lb/20lb – Two DB)

50 Deadlifts (155/105 lb.)

40 Lateral Over-the-bar Jumps

3 rounds

Fitness

In partners, perform every7 min.:

Row 500 m (total)

100-m DB Carry

40 Deadlifts

30 Lateral Over-the-bar Jumps

3 rounds

Recent Posts

Leave a Comment

Start typing and press Enter to search